20th of December, 2012 — Workout — Wide Grip Pushups, Full Pullups, Military Press & Let Me In’s

Not much time to write a long post tonight, so here’s what was accomplished.

Ladder style workout’s, for the Pullups, there was only 30s rest between sets again.

-B

Pushups Wide Grip, Military & Regular:

  • 1 Wide Grip Pushup
  • 2 Wide Grip Pushups
  • 3 Wide Grip Pushups
  • 4 Wide Grip Pushups
  • 5 Wide Grip Pushups
  • 6 Wide Grip Pushups
  • 7 Wide Grip Pushups
  • 8 Wide Grip Pushups
  • 9 Wide Grip Pushups
  • 8 Wide Grip Pushups
  • 7 Wide Grip Pushups
  • 6 Wide Grip Pushups
  • 5 Wide Grip Pushups
  • 4 Wide Grip Pushups
  • 3 Wide Grip Pushups
  • 2 Wide Grip Pushups
  • 1 Wide Grip Pushup
  • 1 Military Pushup
  • 2 Military Pushups
  • 3 Military Pushups
  • 2 Military Pushups
  • 1 Military Pushup
  • 1 Regular Pushup
  • 2 Regular Pushups

________________________________

Warmup: Super & Wide Grip Pullups

  • 12 Super Wide Grip Pullups
  • 9 Wide Grip Pullups

Set 1: Full Pullups

  • 4 Full Pullups

Set 2: 

  • 4 Full Pullups

Set 3:

  • 3.5 Full Pullups

____________________________________

Military Press:

  • 1 Military Press
  • 2 Military Presses
  • 3 Military Presses
  • 4 Military Presses
  • 5 Military Presses
  • 6 Military Presses
  • 7 Military Presses
  • 8 Military Presses
  • 9 Military Presses
  • 10 Military Presses
  • 9 Military Presses
  • 8 Military Presses
  • 7 Military Presses
  • 6 Military Presses

__________________________________

Let Me In’s:

  • 1 Let Me In
  • 2 Let Me In’s
  • 3 Let Me In’s
  • 4 Let Me In’s
  • 5 Let Me In’s
  • 6 Let Me In’s
  • 7 Let Me In’s
  • 8 Let Me In’s
  • 9 Let Me In’s
  • 10 Let Me In’s
  • 11 Let Me In’s

17th of December, 2012 — Workout — Pushups, Full Pullups, Military Press & Let Me In’s

Hey o’ crazy Convicts – How’re yall doing today? Ready to kick some ass?! I’m going to try to kick my own ass today, feeling in a good mood for working out. Lets get crackin’

OK – when I said I was going to kick my own ass, I definitely didnt think it would be this intense. The addition of the bars to the Regular Pushups, put a beat down on me. Hot damn, my shoulders were burning like nobodies business. On the way down at ~ rep’s five and lower, my body was screaming for me to stop. I had to focus really hard to maintain proper form. No use in doing it unless the forms spot on – RIGHT?!

I think a five minute breather will do me swell.

For these Pullups, I’m again going with a 30s rest between sets. I’m hoping for at least one rep increase, although my shoulders are still on fire. But, boy do I love the tightness, and pump from all these workouts.

HELL YEAH, got 12 reps on the Super Wide Grip Pulls – Fells good man!!
AND eight on the Wide Grip Pulls!! Rockin’ today’s workout

That warmup, definitely hurt me a bit for my regular rep’s but it felt too good. I’m not going to sacrifice any reps to get a higher number in another part of my routine – haha hope that makes sense. I’m so pumped and shaking while trying to type this out!

Five minute breather – Whew!

For the Military Presses, I actually finished up on the way down on the second step, but because I was so close, I just did the last step ( one more rep ) for the sake of my OCD, and finishing things out evenly. While still climbing though, when I finished up the ninth step, it was almost to failure, but I thought I may be able to crank it up to ten. From checking the rep numbers, I was obviously unsuccessful – this time – I’ll get that lil guy next time. I’m keeping with my word of beating the hell out of myself today though. After this set, I was super shaky and almost couldnt lift my water bottle up to take a sip!

Five Minute Breather

The Let Me In’s are OK. They don’t really do much for me, I’m going to go back and read what’s written about them again, maybe I’m missing some key part of them. I definitely feel them towards the end of the set though! Like I said, I think I may need to read over that section again, because I dont feel as though I’m doing them correctly.

How was your workout today convict?!

-B

P.s. Brian I’m working up a routine for you this evening my friend

Pushups: Regular & Wide Grip

  • 1 Regular Pushup ( On bars )
  • 2 Regular Pushups ( On Bars )
  • 3 Regular Pushups ( On Bars )
  • 4 Regular Pushups ( On Bars )
  • 5 Regular Pushups ( On Bars )
  • 6 Regular Pushups ( On Bars )
  • 7 Regular Pushups ( On Bars )
  • 8 Regular Pushups ( On Bars )
  • 7 Regular Pushups ( On Bars )
  • 6 Regular Pushups ( On Bars )
  • 5 Regular Pushups ( On Bars )
  • 4 Regular Pushups ( On Bars )
  • 3 Regular Pushups ( On Bars )
  • 2 Regular Pushups ( On Bars )
  • 1 Regular Pushup ( On Bars )
  • 1 Wide Grip Pushup
  • 2 Wide Grip Pushups
  • 3 Wide Grip Pushups
  • 4 Wide Grip Pushups

______________________________

Warmup: Super & Wide Grip Pullups

  • 12 Super Wide Grip Pullups
  • 8 Wide Grip Pullups

Set 1: Full Pullups

  • 5 Full Pullups

Set 2:

  • 4 Full Pullups

Set 3:

  • 3.5 Full Pullups

________________________________

Military Press:

  • 1 Military Press
  • 2 Military Presses
  • 3 Military Presses
  • 4 Military Presses
  • 5 Military Presses
  • 6 Military Presses
  • 7 Military Presses
  • 8 Military Presses
  • 9 Military Presses
  • 8 Military Presses
  • 7 Military Presses
  • 6 Military Presses
  • 5 Military Presses
  • 4 Military Presses
  • 3 Military Presses
  • 2 Military Presses
  • 1 Military Press

_________________________________

Let Me In’s:

  • 1 Let Me In
  • 2 Let Me In’s
  • 3 Let Me In’s
  • 4 Let Me In’s
  • 5 Let Me In’s
  • 6 Let Me In’s
  • 7 Let Me In’s
  • 8 Let Me In’s
  • 9 Let Me In’s
  • 10 Let Me In’s
  • 9 Let Me In’s
  • 8 Let Me In’s

12th of December, 2012 — Workout — Pushups, Full Pullups, Military Press & Let Me In’s

I’m still sore as all hell, so hoping today’s workout will go well! It’s basically Round II for the You Are Your Own Gym 1st Class Program. Again today’s workout is going to be using the Ladder routine.

For the Pullups I implemented the 30s rest time between each set again. I really like the pump I get from it, and even though I only increase by one rep from last time, its still progress – keeps the up!

-B

Pushups:

  • 1 Military Pushup
  • 2 Military Pushups
  • 3 Military Pushups
  • 4 Military Pushups
  • 5 Military Pushups
  • 6 Military Pushups
  • 7 Military Pushups
  • 8 Military Pushups
  • 7 Military Pushups
  • 6 Military Pushups
  • 5 Military Pushups
  • 4 Military Pushups
  • 3 Military Pushups
  • 2 Military Pushups
  • 1 Military Pushup
  • 1 Wide Grip Pushup
  • 2 Wide Grip Pushups
  • 3 Wide Grip Pushups
  • 4 Wide Grip Pushups
  • 5 Wide Grip Pushups
  • 4 Wide Grip Pushups
  • 3 Wide Grip Pushups
  • 2 Wide Grip Pushups
  • 1 Wide Grip Pushup
  • 1 Regular Pushup
  • 2 Regular Pushups
  • 3 Regular Pushups

______________________________________

Warmup: Super and Wide Grip Pullups

  • 11 Super Wide Grip Pullups
  • 7 Wide Grip Pullups

Set 1: Full Pullups

  • 5 Full Pullups

Set 2:

  • 4 Full Pullups

Set 3:

  • 4 Full Pullups

__________________________

Military Press:

  • 1 Military Press
  • 2 Military Presses
  • 3 Military Presses
  • 4 Military Presses
  • 5 Military Presses
  • 6 Military Presses
  • 7 Military Presses
  • 8 Military Presses
  • 7 Military Presses
  • 6 Military Presses
  • 5 Military Presses
  • 4 Military Presses
  • 3 Military Presses
  • 2 Military Presses
  • 1 Military Press
  • 1 Military Press
  • 2 Military Presses

____________________________

Let Me In’s:

  • 1 Let Me In
  • 2 Let Me In’s
  • 3 Let Me In’s
  • 4 Let Me In’s
  • 5 Let Me In’s
  • 6 Let Me In’s
  • 7 Let Me In’s
  • 8 Let Me In’s
  • 9 Let Me In’s
  • 8 Let Me In’s
  • 7 Let Me In’s
  • 6 Let Me In’s
  • 5 Let Me In’s

10th of December, 2012 — Workout — Pushups, Full Pullups, Military Press & Let Me In’s

OK Convicts, today’s the first day of my eight week’s of fun using the You Are Your Own Gym intermediate routine.

Starting things off with Pushups – HOT DAMN!!! After coming down the ladder the first time and starting with the Wide Grip Pushups, my chest & shoulders were on fire!

Taking a Five minute breather after the Pushups. Need to check on what’s next as well as get a damn’d drink. Thankfully the Let Me Up’s are the same as doing Horizontal Pulls. Only downside, is I’m not sure where I can do them at my apartment now! I think I may just doing my CC Pullup routine for this one. Going to do 30s rest’s between sets again

Beating myself up today guys! You’d better be staying motivated, and pushing yourself today!!?

Taking another five-minute breather from those Pullups before I go onto the next set. It’s back to YAYOG, and the ladders. Doing the good ol’ Military Press today. Going to be brutal and I’m going to have to battle my way through these I’m feeling. My shoulders are getting their work on today though.

Not sure if its the different exercises, or maybe its the ladder’s but I haven’t pushed myself so hard that I’ve been shaking like the ending of those Military Presses. WOW, those suckers know how to break you down and make you did deep to persevere. When I looked up the first time, the clock still said ~ four minutes left! The little whiner tried to creep in and kill me – had to fight it off. I’m thinking I’ll be pretty worn out by the time I finish up these Let Me In’s.

Definitely another five-minute breather before I dive into the Let Me In’s. I’m going to have to mod it a bit, because the door’s at this apartment are pretty weak. I’m going to use a town and my Pullup station. Think it’ll workout well.

Overall guys, excellent workout today! I know I hit some muscles that’ve missed getting beat up, today.  I’ll see if I can get some links to the workouts, as I didn’t feel like filming them today – as well as the Ladder workout.

-B

Ladder Pushups:

  • 1 Military Pushup
  • 2 Military Pushups
  • 3 Military Pushups
  • 4 Military Pushups
  • 5 Military Pushups
  • 6 Military Pushups
  • 7 Military Pushups
  • 6 Military Pushups
  • 5 Military Pushups
  • 4 Military Pushups
  • 3 Military Pushups
  • 2 Military Pushups
  • 1 Military Pushup
  • 1 Wide Grip Pushup
  • 2 Wide Grip Pushups
  • 3 Wide Grip Pushups
  • 4 Wide Grip Pushups
  • 5 Wide Grip Pushups
  • 6 Wide Grip Pushups
  • 5 Wide Grip Pushups
  • 4 Wide Grip Pushups
  • 3 Wide Grip Pushups
  • 2 Wide Grip Pushups
  • 1 Wide Grip Pushup
  • 1 Regular Pushup
  • 2 Regular Pushups
  • 3 Regular Pushups
  • 4 Regular Pushups
  • 3 Regular Pushups
  • 2 Regular Pushups
  • 1 Regular Pushup
  • 1 Military Pushup
  • 2 Military Pushups

_______________________________________

Warmup: Super Wide & Wide Grip Pullups

  • 11 Super Wide Pullups
  • 7 Wide Grip Pullups

Set 1: Full Pullups

  • 5 Full Pullups

Set 2:

  • 4 Full Pullups

Set 3:

  • 3.5 Full Pullups

________________________

Military Press:

  • 1 Military Press
  • 2 Military Presses
  • 3 Military Presses
  • 4 Military Presses
  • 5 Military Presses
  • 6 Military Presses
  • 7 Military Presses
  • 6 Military Presses
  • 5 Military Presses
  • 4 Military Presses
  • 3 Military Presses
  • 2 Military Presses
  • 1 Military Press
  • 1 Military Press
  • 2 Military Presses
  • 3 Military Presses
  • 4 Military Presses
  • 3 Military Presses
  • 2 Military Presses
  • 1 Military Press
  • 1 Military Press
  • 2 Military Presses
  • 3 Military Presses
  • 2 Military Presses
  • 1 Military Press
  • 1 Military Press
  • 2 Military Presses

________________________

Let Me In’s

  • 1 Let Me In
  • 2 Let Me In’s
  • 3 Let Me In’s
  • 4 Let Me In’s
  • 5 Let Me In’s
  • 6 Let Me In’s
  • 5 Let Me In’s
  • 4 Let Me In’s
  • 3 Let Me In’s
  • 2 Let Me In’s
  • 1 Let Me In
  • 1 Let Me In
  • 2 Let Me In’s
  • 3 Let Me In’s
  • 4 Let Me In’s
  • 5 Let Me In’s
  • 6 Let Me In’s
  • 5 Let Me In’s
  • 4 Let Me In’s
  • 3 Let Me In’s
  • 2 Let Me In’s
  • 1 Let Me In
  • 1 Let Me in
  • 2 Let Me In’s
  • 3 Let Me In’s
  • 4 Let Me In’s

8th of December, 2012 — Workout — Full Body

Doing a bit of a circuit workout today. Taking 30s breaks between each set. I’ll be posting them in the order I complete them in. TIME ROCK THIS!

Beat the hell outta myself. Thought I’d be able to crank out a few more sets after my five minute break, but my body had other plans. That set of 1/2 One-Arm Pushups I think was what did me in. Holy hell they were taxing on the ol’ body.

Regardless, it was an excellent workout today. As I’ve mentioned in some prior posts I’m getting a bit worn out doing the same ol’ Convict Conditioning routine, and I’m thinking of going back to You Are Your Own Gym for a month. Just so I don’t get burnt out. It’s still all calisthenics, but a little variety in the routines is good for me. I really like doing the ladder. That will give me something to get planned out this weekend.

Hows your progress coming along Convicts?! Leave me some comments with an update. 

-B

Workout:

  • 10 Full Pushups ( On bars )
  • 10 Close Squats
  • 10 Dips
  • 10 Bent Leg Raises
  • 10 Super Wide Grip Pullups
  • Ten 1/2 One-Leg Squats ( Left )
  • Ten 1/2 One-Leg Squats ( Right )
  • 10 Wide Grip Pushups
  • 10 Hanging Frog Raises
  • 10 Half Pullup
  • Ten 1/2 One-Leg Squats ( Left )
  • Ten 1/2 One-Leg Squats ( Right )
  • Ten 1/2 One-Arm Pushups ( Left – Feet wider than shoulder width )
  • Ten 1/2 One-Arm Pushups ( Right – Feet wider than shoulder width

FIVE MINIUTE BREATHER

  • 10 Full Pullups
  • 10 Partial Straight Leg Raises
  • 10 Close Squats
  • 10 Full Pushups ( On bars )

3rd of December, 2012 — Workout — Full Pullups& 1/2 One-Leg Squats

Doing today’s workout with only 30 second rest between sets – Brutal! Geesh, not a big fan of seeing those low rep numbers, but I’m a huge fan of the burn. Some mental aspects of it that I enjoy as well – your arms are burning and beat to all hell, but you’ve to push through and persevere. Also, the workouts dont take nearly as long!

I’m sticking with the 1/2 One-Leg Squats for now as my right knee still doesn’t feel up to par. Not sure what I did to it? I know its not been the best thing in the world – I blame it on being a dumbass while younger and skateboarding / falling on it constantly without protection.

-B

Warmup:  Wide Grip Pullups

  • 12 Wide Grip Pullups

Set 1: Full Pullups

  • 10 Full Pullups

Set 2:

  • 7 Full Pullups

Set 3:

  • 5 Full Pullups

______________________________

Warmup: Close Squats

  • 12 Close Squats

Set 1: 1/2 One-Leg Squats

  • Twelve 1/2 One-Leg Squats ( Left )
  • Twelve 1/2 One-Leg Squats ( Right )

Set 2:

  • Twelve 1/2 One-Leg Squats ( Left )
  • Twelve 1/2 One-Leg Squats ( Right )

Set 3:

  • Eight 1/2 One-Leg Squats ( Left )
  • Eight 1/2 One-Leg Squats ( Right )

 

26th of November, 2012 — Workout — Full Pullups & 1/2 One-Leg Squats

Hey o’

My right knee was bugging me today, so I decided to cut it back down to Close Squats there for the second set. My body’s still super sore from working out on Saturday – Sucks missing so many days! Getting back into the groove of it all though. Slowly but surely.

Leave some words of encouragement, or some accomplishments you guys are having – could use that right now.

-B

Warmup: Wide & Super Wide Grip Pullups

  • 10 Super Wide Grip Pullups
  • 12 Wide Grip Pullups

Set 1: Full Pullups

  • 12 Full Pullups

Set 2:

  • 11 Full Pullups

_______________________________________

Warmup: Close Squats

  • 12 Close Squats
  • 12 Close Squats

Set 1: 1/2 One-Leg Squats

  • Twelve 1/2 One-Leg Squats ( Left )
  • Twelve 1/2 One-Leg Squats ( Right )

Set 2: Close Squats

  • 12 Close Squats

24th of November, 2012 — Workout

Hey folks,

Miss you guys. Been dealing with a bit of an illness, and some personal shit for a few weeks. My workouts are going to be a bit lacking for the next couple weeks as a result, but I’m OK with that. I’ve missed it. Not going to be doing anything much as far as routine goes today, but just getting back into the swing of things.

Dont think I’ve forgotten about you guys! I know you’ve all stayed strong. Keep it up!

-B

Push:

  • 10 Full Pushups ( On bars )
  • 10 Full Squats
  • 10 Dips
  • 10 Close Squats
  • 10 Wide Grip Pushups
  • 10 Dips

Pull:

  • 10 Super Wide Grip Pullups
  • 10 Full Pullups
  • 10 Hanging Bent Leg Raises
  • 10 Hanging Frog Raises
  • 10 Super Wide Grip Pullups
  • 10 Full Pullups

8th of November, 2012 — Workout — Full Pullups & 1/2 One-Leg Squats

Warmup: Super Wide Grip Pullups

  • 12 Super Wide Grip Pullups

Set 1: Full Pullups

  • 12 Full Pullups

Set 2:

  • 12 Full Pullups

________________________________

Warmup: Close Squats

  • 12 Close Squats

Set 1: 1/2 One-Leg Squats

  • Twelve 1/2 One-Leg Squats ( Left )
  • Twelve 1/2 One-Leg Squats ( Right )

Set 2: Close Squats

  • 12 Close Squats

5th of November, 2012 — Workout — Full Pullups & Pistol Squats

Damn taking some time off hurt my reps a bit on my Full Pullups. Couldn’t even do a damn’d 12 rep set of them.  Crown and Ginger Ale are probably not the best beverage to keep me hydrated for working out.

-B

Warmup: Wide Grip Pullups

  • 12 Wide Grip Pullups
  • 12 Wide Grip Pullups

Set 1: Full Pullups

  • 10 Full Pullups

Set 2:

  • 10 Full Pullups

____________________________

Warmup: Close Squats

  • 12 Close Squats
  • 12 Close Squats

Set 1: Pistol Squats

  • 10 Pistol Squats ( Left )
  • 10 Pistol Squats ( Right )

Set 2:

  • 10 Pistol Squats ( Left )
  • 10 Pistol Squats ( Right )